Warm-Up: Coach’s Choice
Strength/Skill: Front Squat
3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 100 Front Squats For Time (30 Minute Cap)
*Each time you put the bar down, complete a 400 meter run.
Stimulus/Focus: The front squats should be completed in large sets. Choose a weight that allows you to do 20 reps unbroken when fresh. Aim to complete the reps in 4-6 sets.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
Warm-Up: Coach’s Choice
Strength/Skill: Floor Press
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 15 Minute AMRAP
10 Dumbbell Floor Press (50/35)(35/20)
20 Alternating Dumbbell Snatch (50/35)(35/20)
Stimulus/Focus: Try to complete all reps unbroken or in two sets. Aim for 6 rounds.
Cool Down: Tabata V-Ups
Warm-Up: Coach’s Choice
Strength/Skill: Split Jerk
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: Four Rounds (4 Minutes Work/1 Minute Rest)
Round 1: 4 Minute AMRAP
25′ Walking Lunges (Suitcase Carry)(50/35)(35/20)
Round 2: 4 Minute AMRAP
25′ Walking Lunges (Bodyweight)
Round 3: 4 Minute AMRAP
25′ Farmer’s Carry (50/35)(35/20)
Round 4: 4 Minute AMRAP
25′ Shuttle Run
Stimulus/Focus: Each four minute round is focused on one movement. Each 5′ segment equals one rep. You will have a separate score for each AMRAP.
Cool Down: Tabata Mountain Climbers
Warm-Up: Coach’s Choice
Strength/Skill: Review the movements and build up to your workout weight.
WOD: The Lyon
5 Rounds for Time
7 Squat Cleans (165/115 lb)
7 Shoulder-to-Overheads (165/115 lb)
7 Burpee Chest-to-Bar Pull-Ups
2 minutes Rest between rounds
Stimulus/Focus: Benchmark time! The weight should be heavy for you-and likely done in singles on the cleans and 2-3 sets on the S2O. Masters: 115/75
Cool Down: Athlete’s Choice
We are closed today to attend the Support Tori event at Immortal Athletics. Join us between 0800 – 1300 to support our friends and raise money to support Tori!
Open Gym
Make up a missed wod:
This is your chance to make up a WOD you may have missed on your rest day.
Work on a goat:
Do you have any movements that you suck at, or hate to do? Then work on mastering them!
Mobility:
Sore? Fix that!
Warm-Up: Coach’s Choice
Strength/Skill: Pause Push Jerk
3 x 3 x 3 x 3 x 3
Hold each rep in the catch position for 3 seconds.
Stimulus/Focus: Start at 60% of your push jerk 1 RM. Get AHAP. Lift on a 2-minute clock. Make sure to hold the pause in the catch position for three seconds for each rep.
WOD: On a 34-Minute Clock:
Minute 0: 400 Meter Run
Minute 4: 800 Meter Run
Minute 12: 1200 Meter Run
Minute 22: 1600 Meter Run
Stimulus/Focus: Complete each run as quickly as possible to give yourself as much time to rest as you can. Enter the time it took to complete each run in your score (four separate scores).
Cool Down: 400 Meter Walk
Warm-Up: Coach’s Choice
Strength/Skill: Power Clean
1 x 1 x 1 x 1 x 1 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 3 RFT (15 Minute Time Cap)
15/12 Calorie Row
12 Power Cleans (135/95)(95/65)
9 Burpees
Stimulus/Focus: This will be a cardio grind. Complete the snatches in 2-3 sets and find a steady pace on the row and burpees.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
Warm-Up: Coach’s Choice
Strength/Skill: Overhead Squat
5 x 5
Stimulus/Focus: Use 70% for all sets. Lift on a 2-minute clock.
WOD: 20 Minute AMRAP
25′ Single-Arm Overhead Walking Lunges (50/35)(35/20)(Left)
20 Ab mat Sit Ups
25′ Single-Arm Overhead Walking Lunges (50/35)(35/20)(Right)
10 Pull Ups
Stimulus/Focus: Attempt to complete all work unbroken. Aim for 6 rounds.
Cool Down: Tabata Side Plank with Rotation
Warm-Up: Coach’s Choice
Strength/Skill: Deadlift
6 x 4
Stimulus/Focus: Use 70% for all sets. Lift on a 2-minute clock.
WOD: 16 Minute AMRAP
12 Dumbbell Deadlifts (50/35)(35/20)
9 Dumbbell Hang Power Cleans (50/35)(35/20)
6 Dumbbell Push Jerks (50/35)(35/20)
Stimulus/Focus: Use two dumbbells for each movement. Aim to complete each movement unbroken (leading into the next movement). Strive for 8 rounds.
Cool Down: 3 Rounds
100 Meter Farmers Carry
100 Meter Run
